Busy day or slow day, your body asks for just one promise: a little movement, every day. With every move, the breath deepens, joints loosen, and the mind finds its quiet center. You don’t need a gym, fancy props, or prior experience. All you require is a chair, a small corner at home, and a few guided minutes.
At Bharat Yogavidya Kendra, we’ve created three simple, follow-along practices, perfect for beginners, seniors, families, and working professionals, so you can practice safely and effortlessly, right where you are.
If you have 20 minutes : Stretches (Beginner-friendly, all ages)
A gentle full-body routine to wake up the back, shoulders, hips, and hamstrings. Perfect to start the day or reset in the evening.
Watch: Daily Full Body Yoga — 20 Minutes of Easy Stretches for All Ages.
If you have 30 minutes — Stretches + Joint Mobility
Begin with the 20-minute stretches, then add focused mobility for the neck, shoulders, wrists, hips, knees, and ankles—like oiling the body’s hinges so everyday movements feel smooth.
Watch: Simple 15-Minute Joint Mobility Flow | Yoga for Beginners & Seniors.
If you have 45 minutes — Stretches + Joint Mobility + Chair Sūrya Namaskār
Build gentle warmth and coordination by finishing with Chair Surya Namaskar. Ideal for seniors, desk-bound days, or anyone who prefers a chair-based practice.
Watch: Chair Yoga Surya Namaskar (Sun Salutation) | Beginner.
Why just a little, every day?
Because small steps bring big changes.
- Less stiffness, more ease : Gentle movements improve circulation and melt away the tightness from long hours of sitting.
- A calmer mind : Moving with your breath soothes the nervous system and clears mental clutter. you’ll notice a calmer mind for the rest of the day.
- Strength that lasts, in small steps : Consistency matters more than intensity – just 10 to 45 mindful minutes each day make a world of difference.
How to make it part of your life
- Pick your time. Before tea, during a lunch break, or early evening—same window, daily.
- Keep it simple. A mat or firm floor, a chair, and your phone set aside
- Follow your breath. If breathing feels strained, slow down or move gently.
- Stay pain free. No sharp pain—modify or pause when needed
- End with a minute of stillness. Sit quietly, notice warmth in the body and ease in the mind.
These practices are truly beginner-friendly and suitable for all age groups at home. If you’re new, start with 20 minutes for a week and notice small wins: lighter shoulders, easier posture, better sleep. If you already have a routine, use these sequences on busy days to keep your momentum.
As a Sangha, let’s move together—connected by intention, from our own homes. Choose your 20, 30, or 45 today and begin. Share the videos with someone who could use a gentle nudge. Small, steady steps keep the body supple, the breath even, and the mind clear—one day at a time.
To know more about the courses offered at BYK, please visit the website or call 8333 981 308.
